How to improve your LDL: Change Your Eating, Change Your Health!

As parents of children of any age, it is extremely important to consciously watch what our kids are eating, but it is equally important what we as parents consume.  We should seek out ways to improve our wellness so that we can be around for not only our children, but also our grandchildren and great-grandchildren. By being around, I don’t just mean sitting on the couch, helping with homework and watching television.  I mean being there for them in a very emotional and physical way – taking them out for bike rides, hiking, rowing, playing basketball, or whatever activity they would love to share with you.

It turns out that men are leading the way in heart disease risk, making it the leading cause of death, accounting for 1 in every 4 male deaths.  However, this doesn’t mean women are immune.  Heart disease is caused by more than just high cholesterol.  LDL and inflammation also play a major role in health risk.  What’s LDL? It stands for low-density lipoprotein, and it is not on the good cholesterol team; rather it belongs to the opponent and it can be harmful to your health. LDL gets a bad name, with good reason, because it becomes the plaque that clogs arteries and puts you at risk for strokes and heart attacks.

LDL vs. HDL

So, how can you tell which type of LDL – harmful or harmless – you have?  All you have to do is determine your ratio of triglycerides to HDL cholesterol, which can be found in the results of your last cholesterol screening. If your ratio is less than 2, you have predominantly large, fluffy LDL particles that are not going to do you much harm. If your ratio is greater than 4, you have a lot of small, dense LDL particles that can accelerate the development of atherosclerotic plaques – regardless of your total cholesterol levels. This larger ratio is associated with elevated insulin levels usually related to increased sugar consumption.

To help decrease your LDL and increase your HDL (high-density lipoprotein), you are going to need to change your diet. Forget the hamburgers and pizza and switch your focus to higher quality fats that nourish your body rather than drag it down.

Increase your omega-3

You will want to increase your omega-3 consumption with linoleic acid (LNA) and alpha-linoleic acid, choosing wild fish (not farmed) such as salmon, trout, mackerel, and sardines. You can also include generous amounts of walnuts, hemp, flax, canola, soybeans, dark green leaves, chia seeds and pumpkin seed oil into your diet.

Eating healthy isn’t just for your physical health, but also for your mental health.  According to the article “Healthy Food Makes You Happy: Research Shows A Healthy Diet Improves Your Mental Health” on Forbes.com, people diagnosed with depression are not only referred to a therapist but also a nutritionist.  An unhealthy diet leaves the brain wanting for the necessary nutrients it needs, and it feeds the stomach food that doesn’t last as a filling option.  Their research results make suggestions for the consumption of  several of the food options mentioned above: fruits, vegetables, yogurt, cheese, nuts, grains, seafood, and lean red meat.

Don’t worry, even if you can’t remember all of the medical terms presented in this article, there are plenty of food options listed for you to try out.  Not to mention, I’ll leave you with a few tips that’ll surely make you happy.  According to RealSimple.com, eating strawberries and blueberries frequently can significantly lower your chance of heart attack.  Another tidbit that I am particularly fond of is that dark chocolate can be beneficial to brain function.  Not only could its ingredients help blood flow, but it’s also known as a stress reliever.

How to get healthy

Getting healthy is a complete lifestyle change, which can be overwhelming.  During this time, don’t be afraid to find support while you make the transition to a new, healthier you. Your kids, and grandkids, are counting on you to be a lasting presence in their lives, so make these all-important food changes starting today!

What are your favorite foods that help keep your LDLs at low levels?  Why do you feel it’s important to eat healthy meals along with your child?  Please connect with us on Instagram @MapsCookingKids or on Twitter @MapsCookingKids. Until next time, agape, be kind, and happy parenting.